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The information contained in this book is provided by way of general guidance in relation to the specific subject matters addressed herein, but it is not a substitute for specialist dietary advice. It should not be relied on for medical, health-care, pharmaceutical or other professional advice on specific dietary or health needs. This book is sold with the understanding that the author and publisher are not engaged in rendering medical, health or any other kind of personal or professional services. The reader should consult a competent medical or health professional before adopting any of the suggestions in this book or drawing inferences from it. The author and publisher specifically disclaim, as far as the law allows, any responsibility from any liability, loss or risk (personal or otherwise) which is incurred as a consequence, directly or indirectly, of the use and applications of any of the contents of this book. If you are on medication of any description, please consult your doctor or health professional before embarking on any fast or diet. Bloomsbury Sport An imprint of Bloomsbury Publishing Plc 50 Bedford Square London WC1B 3DP UK
1385 Broadway New York NY 10018 USA
www.bloomsbury.com BLOOMSBURY and the Diana logo are trademarks of Bloomsbury Publishing Plc This electronic edition published in 2018 by Bloomsbury Publishing Plc First published in 2018 Text Š Anita Bean, 2018 Anita Bean has asserted her right under the Copyright, Designs and Patents Act, 1988, to be identified as the Author of this work. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any information storage or retrieval system, without prior permission in writing from the publishers. No responsibility for loss caused to any individual or organization acting on or refraining from action as a result of the material in this publication can be accepted by Bloomsbury or the author.
ISBN:
Paperback: 9781472946775 ePub: 9781472946782 ePDF: 9781472946751
Food photography by Adrian Lawrence Images on pages 4, 5, 6, 10, 15, 16, 21, 24, 27, 29, 31, 33, 34, 37, 38, 43, 44, 47, 48, 50, 53, 54-55, 57 Š Getty Images Food styling by Emily Kydd Illustrations by Sunrise Studios/Louise Turpin
To find out more about our authors and books visit www.bloomsbury.com. Here you will find extracts, author interviews, details of forthcoming events and the option to sign up for our newsletters. Please note: nutritional information provided is given without sides or additional serving suggestions included.
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LON DON • OX FO R D • N E W YO R K • N E W D E L H I • SY DN EY
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ACKNOWLEDGEMENTS I am very grateful to my husband, Simon (a runner), and my two beautiful daughters, Chloe and Lucy (both runners and swimmers), who have provided me with the inspiration for writing this book. They are my faithful and ever-willing guinea pigs for testing all my recipes and providing me with honest and critical feedback! Enormous thanks to my editors Charlotte Croft and Sarah Connelly at Bloomsbury for their meticulous attention to detail, their rigorous testing of many of the recipes in this book and invaluable input, without which this book would not have been possible. Finally, a huge thank you to photographer Adrian Lawrence and food stylist Emily Kydd for bringing the recipes to life.
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CONTENTS Foreword 7 Introduction
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Part One: HOW TO EAT LIKE A RUNNER 10 Calculate your Calorie Needs 11 Carbohydrate 12 Protein 16 Fat 19 Eat a Rainbow of Colours 22 Hydration 25 Running and Weight Loss 26 Recovery from Injury 29 Sports Nutrition Products and Supplements 32 Part Two: FUELLING YOUR RUN 38 Before a Run 39 During a Run 42 After a Run 45 Fuelling for Different Distances 47 Fuelling for a 5K 47 Fuelling for a 10K 48 Fuelling for a half-marathon 49 Fuelling for a marathon 50 Fuelling for an ultra race 52 Part Three: RECIPES 58 Breakfasts 61 Salads 81 Soups 95 Main Meals 107 Vegetarian Main Meals 143 Desserts 173 Snacks 185 Smoothies and Recovery Drinks
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Recipe Index 220 References 221 Index 222
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Jo Pavey crosses the line to win the Women’s Bupa London 10,000m run in 2011
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FOREWORD The Runner’s Cookbook is a brilliant and informative book for runners who want to optimise their nutrition, while eating delicious food. I’ve always been impressed by Anita’s amazing ability to dispense her immense knowledge in a clear and understandable way, as well as her capacity to inspire and motivate people to lead healthy lifestyles. My diet has played a crucial role throughout my career as a long distance runner. Following the right nutrition has significantly helped me prepare for training, compete and recover from injuries. I find that when I eat is just as important as what I eat. The Runners Cookbook is so much more than a just a cookbook; it also provides a wealth of technical information to guide you on how to source nutrition that caters for your particular needs as a runner, fuel your body before, during and after runs, prepare for competitions and the different requirements for different length races. Anita addresses the questions that plague so many runners, like how to avoid hitting the wall and how to ensure adequate hydration. This accessible guide is an indispensable resource that will inspire and provide runners with the confidence to make good diet choices. It’s a must for any runner who wants to benefit from healthy and exciting nutrition, to get the most out of their running. Jo Pavey, five-time Olympian and European 10,000m Champion 2014
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Foreword
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INTRODUCTION If you’re looking for tasty, straightforward yet highly nutritious recipes to fuel your running, then you’ve opened the right book! In fact, this isn’t simply a cookbook. It’s a sports nutrition resource and a practical guide to race preparation too. Here you’ll find evidence-based advice on running nutrition as well as practical tips on what to eat and drink before, during and after your runs. You’ll learn how to optimise your recovery and hydration; achieve your ideal racing weight; choose the right sports nutrition products and deal with common problems such as running weight gain and hitting the wall. There are strategies on how to fuel for your race whether you’re running a 5K, 10K, half-marathon, marathon or an ultra-race. I’ve been working with athletes from Olympic level, to club runners and weekend fitness warriors for more than 25 years. In this time, I’ve seen a huge proliferation of sports nutrition information on the internet, in magazines and social media. With the rise of celebrity healthy eating gurus, wellness bloggers and social media stars, everyone suddenly seems to be an expert on diet. It’s hard to know who to believe or trust. Having half a million Instagram followers and a six-pack appears to count more than having proper nutrition qualifications! The problem is that much of the advice you find out there is poor quality, not backed by science and often confusing and conflicting. Should you go high- or low-carb? Is gluten in or out? And is clean eating still a thing? The result is that lots of runners are now more confused than ever about what they should be eating. However, basic advice about what to eat hasn’t really changed and decades of high-quality scientific research supports a diet based on wholefoods, with plenty of fresh fruit, vegetables, beans, nuts and grains. We should also go easy on sugar, red meat and highly processed foods. But on the other hand, I’m not a food evangelist – I’ll have some chocolate or a glass of wine when I want. I don’t believe in setting strict food rules or banning any food as that only makes you feel miserable and can lead to guilt if you break the rules. It all comes down to combining an active lifestyle with a balanced approach to eating and having the confidence to make your own healthy choices. Part Three provides more than 100 recipes, created to match the nutritional needs of runners. They’re all healthy and balanced and are packed with vitamins, minerals and health-promoting nutrients. As a runner, you will need highly nutritious foods to fuel your training and promote recovery. I’ve also provided a full nutritional breakdown of each recipe. Although I am a life-long vegetarian, I do not necessarily promote the same way of eating for everyone. I appreciate that a diet without meat and fish is just not practical or may be a step too far for many. I believe that everyone should have the freedom to eat the way that best fits their set of beliefs around food. I don’t expect everyone to eat the same way as me; I just happen to believe that eating less meat is healthier, more compassionate, sustainable and better for our environment. The truth is our food choices are based on personal, ethical, cultural beliefs as well as taste preferences, habits and financial constraints. Which is why it simply isn’t possible to prescribe a one-size-fits-all diet. For this reason, I have provided a wide range of meat, poultry, fish, vegetarian and vegan dishes to suit your personal preferences. I hope, though, that many of these dishes will give you inspiration to try new foods and recipes. All in all, I hope that this book will give you clear direction when it comes to choosing food for maximum performance. I also hope it will encourage you to try some new foods and dishes, increase the enjoyment you get from food and become a faster runner! Anita
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Introduction
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PART ONE
HOW TO EAT LIKE A RUNNER Gone are the days when running was regarded as a licence to eat whatever you like (although some still see it that way!). We now know that what you eat can make a massive difference to your health and your running performance. There is overwhelming evidence from scientific studies that a good nutrition plan can support an athlete’s training and performance. It will provide the energy and nutrients to help you train harder, increase your stamina and strength, perform better, recover more efficiently, stay healthy and free of illness, and give you a competitive edge. Nutrition is also critical when it comes to optimising your body composition, whether your goal is fat loss or muscle gain. In a nutshell, good nutrition will help you get the most out of your training and perform to your full potential. There is no single diet that’s right for everyone – we all have different nutritional requirements – and an eating plan that suits your running buddy may not work for you. There is a broad scientific consensus as to the amounts and proportions of different food types that you should eat for optimal health and performance. The most recent guidelines are those published jointly by the American College of Sports Medicine (ACSM), the Association of Nutrition and Dietetics (AND) and Dietitians of Canada (DC). I’ve used these as the basis for the advice in this chapter, which, along with the recipes in this book will give you the confidence to know you have chosen a healthy and enjoyable diet to support your running.
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CALCULATE YOUR CALORIE NEEDS The biggest difference between your nutritional requirements and those of your non-running friends is your calorie (kcal) expenditure. You’re burning between 500 and 800 kcal per hour running, depending on your pace, body weight and terrain, or approximately 62 kcal per km (100 kcal per mile) for a runner who weighs 60kg. It’ll be slightly more if you weigh more than 60kg or are a less efficient runner – both of which require that you use more energy to cover the same distance. However, burning all those calories doesn’t mean you can eat pizzas, crisps and drink beer to your heart’s content. It’s important that you match your energy input with your energy output to prevent weight gain and to achieve improvements in performance. This can be quite tricky, especially when you first take up running, as you may feel hungrier than usual. However, try to listen to your body and only put back the calories that you took out, rather like balancing your bank account. The good news is that appetite tends to automatically adjust to your energy needs with regular training.
Women: Your weight (kg) x 22 Men: Your weight (kg) x 24 For example, a 60kg female runner will have a RMR of 60 x 22 =1320 kcal; a 70kg male runner will have a RMR of 70 x 24 = 1680 kcal.
Step 2: Multiply your RMR according to how active you are during the day (see the box below to work out your multiplier) For example, a moderately active female 60kg runner will require 1320 x 1.4 = 1980 kcal; a moderately active 70kg male runner will require 1680 x 1.4 = 2520 kcal. This figure tells you roughly how many calories you burn a day. Consuming this number of calories will allow you to maintain your weight or at least prevent weight gain, assuming you have an ‘average’ body composition. More muscular athletes with a low body fat percentage, may require slightly more.
Step 3: To lose weight, subtract 15%
How many calories do I need a day? There are numerous online calculators that determine your daily calorie needs based on your gender, height, weight, age and activity level. Alternatively, here’s a quick method that will give you a rough idea of your calorie requirements.
If you want to lose weight, reduce your daily calorie intake by 15 per cent (i.e. multiply the figure by 0.85). For example, to lose weight, an active 60kg female runner would need to consume 1980 x 0.85 = 1683 kcal; an active 70kg male runner would need 2530 x 0.85 = 2150 kcal.
Step 1: Estimate your Resting Metabolic Rate (RMR)
Step 4: To gain weight, add 20%
Your RMR is the number of calories your body requires to maintain itself at rest. As a rule of thumb, RMR uses 22 calories for every 1kg of a woman’s body weight and 24 calories per 1kg of a man’s body weight.
To gain weight, increase your daily calorie intake by 20 per cent or multiply the figure above (maintenance calorie needs) by 1.2 and incorporate at least two or three sessions of strength training in your weekly training programme.
Physical Activity Level for Different Lifestyles Physical Activity Level (PAL)
Multiplier
Description
Mostly inactive
1.2
Mainly sitting
Fairly active
1.3
Sitting, some walking, exercise once or twice per week
Moderately active
1.4
Regular walking, exercise 2–3 times per week
Active
1.5
Hard exercise or sport more than 3 times per week
Very active
1.7
Physical job or intense daily exercise HOW TO EAT LIKE A RUNNER
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CARBOHYDRATE Carbohydrate provides a fuel source for every cell in the body, including your muscles. Glucose is made into glycogen, which is stored in the cells of the liver and muscles. The liver can store a maximum of 100g of glycogen and the muscles a maximum of 400g, equivalent to a total of 500g or 2000 kcal worth of energy in an average person. This is a relatively small amount compared to your fat stores, which can be several kilos. Most people have 90–120 minutes’ worth of glycogen that they can use when running. When glycogen stores are depleted, fatigue sets in and you will need to slow down your pace.
During running, you burn a mixture of fat and carbohydrate but the relative proportions depend on your pace. When you’re running at a moderate or fast pace, your muscles use mainly carbohydrate. When you’re running slowly, your muscles will burn mainly fat. Essentially, carbohydrate is a ‘fast’ fuel because it breaks down and produces energy fast; fat is a ‘slow’ fuel because it produces energy slowly. You can produce up to 25–30 kcal per minute from carbohydrate but only 6 kcal per minute from fat. As a rule of thumb, the longer and faster you’re running, the more glycogen you use up. During slow- to moderatepace running, the muscles can burn a greater proportion of fat, which is why you can keep going for longer before you feel fatigued. When your glycogen stores become depleted, your capacity for high-intensity exercise will be limited and you will experience, in the short term, reduced endurance and early fatigue as you run out of readily available fuel. In the long term, you will have slower recovery and decreased immune function, making you more susceptible to illness and infection.
How much carbohydrate should I eat? Here are the current guidelines for daily carbohydrate intake. However, your needs will vary day to day depending on how active you are, how long and how fast you run. So, you’ll need to eat more carbohydrate on days when you do your longer and higher intensity runs; less when you do easy (slow) runs or recovery sessions or on rest days. The key is to adjust carbohydrate intake to your training requirements. In other words: fuel for the work required.
Baked Sweet Potato with Houmous, Beetroot and Avocado (page 156) provides 47g of carbohydrate per serving
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Which types of carbohydrate should I eat?
How much fuel is required? Activity level
Recommended daily carbohydrate intake
No training (rest)
<3g per kg of body weight
Very light training (lowintensity or skill-based exercise)
3–5g per kg of body weight
Moderate intensity training (approx. 1 hr daily)
5–7g per kg of body weight
Moderate to high-intensity training (1–3 hr daily)
6–10g per kg of body weight
Very high-intensity training (> 4 hr daily)
8–12g per kg of body weight
For example, if you weigh 70kg and do one hour of running at a moderate pace, you’ll need approximately 70 x 5 = 350g carbs per day, which looks something like this: hh 1 bowl porridge (75g oats) + banana + nuts hh 1 handful nuts + seeds hh 1 baked potato (200g) + tuna or cheese + salad + fruit hh 1 flapjack or fruit and nut bar + 500ml milk hh 1 bowl pasta (75g) + grilled chicken or beans + veg hh Plain yogurt (150g) + fruit (80g) On very light training days, you’ll need approximately 70 x 3 = 210g carbohydrate per day, which looks something like this: hh 2 eggs + 1 slice toast + tomatoes hh 1 handful nuts + seeds hh Tuna (or lentil) + rice salad + fruit hh 150g plain yogurt + 80g fruit hh Chicken (or tofu) + vegetable stir-fry + 100g cooked noodles hh 150g plain yogurt + nuts
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There are different types of carbohydrate and some are more beneficial to health and performance than others. Previously, carbohydrates were classified as ‘complex’ (starch) and ‘simple’ (sugars) but this simply refers to their chemical structure, not to their effect on blood glucose. It is incorrect to think that complex carbohydrates are absorbed more slowly than simple carbohydrates – in fact, the opposite is often the case. For example, white bread, rice and breakfast cereals (complex carbohydrates) are absorbed faster than apples and bananas (simple carbohydrates). Carbohydrates are sometimes classified by their glycaemic index (GI), which is a measure of their effect on blood glucose levels relative to glucose. This means high GI carbohydrate foods (e.g. baked potatoes, rice cakes and energy gels) produce a relatively rapid and short-lived blood glucose rise, while low GI carbohydrate foods (e.g. beans, lentils and milk) produce a more sustained and smaller rise. Knowing a food’s GI can help you plan what to eat before, during and after runs. For example, high GI carbohydrates would be beneficial during and immediately after a long run (more than 60–90 minutes). Low GI carbohydrates would be beneficial in your pre-run meal (eaten 2–3 hours beforehand) and during other meals. However, the GI tells you little about the food’s nutritional value; cake and chocolate both have a low GI but would not be advisable for your pre-run meal. Crucially, a food’s overall effect on your blood glucose level depends not only on its carbohydrate content but also on other factors, such as the presence of protein, fat and fibre. All three nutrients slow digestion and absorption of carbohydrate. For example, if you ate a baked potato (high GI), you will get a relatively rapid and large rise in blood glucose. But, if you ate it with tuna or cheese (which contain protein and fat, both of which slow the digestion of carbohydrate), you will get a smaller and more sustained blood glucose rise. So a baked potato with tuna or cheese would be a suitable pre-run meal.
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Nowadays, carbohydrates are more often classified by their nutritional quality or nutrient density. This refers to the presence of other nutrients in the food, such as vitamins, minerals, fibre and phytochemicals (plant compounds). Examples of nutrient-dense carbohydrate foods include wholegrains, such as oats, bread, rice and pasta, beans, lentils, fruit and vegetables. Nutrient-poor carbohydrate foods include sweets, cakes, biscuits, sugar-sweetened drinks, sports drinks, energy drinks, gels, chocolate, white bread, white pasta and white rice. This classification method gives you a better idea of the food’s overall nutritional value. You should aim to get most of your daily carbohydrate from nutrient-dense carbohydrate foods, and a lower proportion from nutrient-poor carbohydrates. Foods with a higher fibre content are also considerably more filling and satisfying, so are particularly beneficial if you want to avoid weight gain or lose weight. However, lower-fibre foods may play a role immediately before (less than 60 minutes) or during long runs (more than 60–90 minutes). Foods such as jelly babies, sports drinks and gels may not provide any nutrients other than sugar, but they will raise blood glucose rapidly and enable you to continue running for longer (see page 42). Of course, you may well prefer to consume more nutritious carbohydrates, such as bananas, dried fruit or choose a snack from the Snacks section of this book, for example Cocoa Energy Bars (page 186).
Can a low carbohydrate diet help or hinder my running? The idea behind running on a low-carbohydrate-high-fat (LCHF) diet is that it forces the muscles to burn more fat for fuel and rely less on carbohydrate. By teaching your body to tap into its fat stores, you should be able to keep running for longer before reaching fatigue. This is potentially advantageous if you’re a long distance or marathon runner, helping you avoid ‘hitting the wall’ (see page 55). Indeed, studies have found that training on a LCHF diet or ‘training low’ (i.e. with low glycogen stores) increases the number of mitochondria – the fat-burning powerhouses – in the muscle cells. The more mitochondria you possess, the
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greater your muscles’ ability to use fat as fuel, sparing your glycogen stores. But – and it’s a big ‘but’ – this hasn’t been shown to translate into any performance benefit. In other words, a LCHF diet won’t help you to run fast. What’s more, chronically training on a LCHF diet has been shown to hamper the muscles’ ability to break down glycogen during highintensity exercise. You literally lose your top gear. Running fast – whether you’ve doing interval training, a tempo run or sprinting for the finishing line – will feel much harder. Another downside of ‘training low’ is that it can depress your immune system and increase the risk of infection. The key to preventing this is to avoid high-intensity sessions when your glycogen stores are low. Also, running with low glycogen stores could potentially lead to muscle protein breakdown and a loss of muscle mass.
Should I incorporate ‘train low’ into some of my sessions? There are several other ways to ‘train low’ that may benefit your running. Instead of following a LCHF diet all the time, you can periodise your carbohydrate intake. That means doing some of your low-intensity runs with low glycogen stores, and your faster runs with high glycogen stores. The advantage of this approach is that you get the dual benefits of ‘training low’ – namely fat adaptation – as well as the performance benefits of high-intensity training. The simplest way to ‘train low’ is to run in the morning before breakfast. However, this should be done before an easy run, not a high-intensity session. Alternatively, if you want to train low in the evening, cut carbohydrate at breakfast and lunchtime (keeping to mainly high-protein foods and vegetables). Another method is ‘sleeping low’. This means doing a tough session before sleep, eating a low carb dinner then doing a low-intensity session the next morning. This method looks more promising in terms of performance improvement. A 2016 study1 of triathletes found that those who followed a ‘sleeping low’ protocol for three weeks improved their cycling efficiency (power output per calorie) by 11 per cent, 10km running performance by 2.9 per cent, time to
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exhaustion during high-intensity exercise by 12.5 per cent, and also reduced their body fat compared with those who did all their training with high glycogen stores. Indeed, these results suggest that periodisation of carbohydrate around selected training sessions can result in improved performance and body composition. The research on LCHF diets and ‘training low’ protocols is fairly limited and there’s no definitive proof that it leads to big performance improvements. If you do decide to ‘train low’, pick just one or two short low-intensity runs a week alongside your normal training when you are fully fuelled. Keep a training log and see whether it helps your running or not. If you suffer gut problems when consuming food during running, then ‘training low’ may suit you. Also, not having to carry bars and gels during long runs may be helpful from a practical point of view.
consumed a sports drink containing 5.5g sugar per 100ml than when they drank water. For longer runs lasting more than 2–3 hours, further benefits may be obtained by upping this to 90g sugar per hour and this should come from a mixture of glucose (or maltodextrin) and fructose (see page 42). At all other times, try to keep added sugar to a minimum. If you want something sweet, opt for nutrient-dense foods that also contain fibre (which mitigates the rise in blood glucose), for example, fresh and dried fruit or home-made bars, such as my Cashew and Date Energy Bars (page 187), energy balls, such as Cocoa and Almond Energy Balls (page 192), and flapjacks, such as Cherry and Almond Flapjacks (page 196).
Is sugar good or bad for runners? Sugar has pros and cons. On the plus side, it makes food taste good and it provides quick energy during long runs and tough training sessions. On the minus side, it causes tooth decay and eating too much sugar may result in weight gain, insulin resistance and type 2 diabetes. The key is to consume it only in moderation and to use it judiciously around your long hard runs. The UK government recommends limiting sugar intake to 5 per cent of total calories. This means, for example, that if you eat 2000 kcal a day then only 100 of those calories, or 25g, should come from sugar. This equates to 6 tsp of sugar, or one standard bar (40g) of chocolate or two doughnuts. This recommendation applies to sugars added to foods plus those present in honey, syrups and fruit juice. It does not include sugars found naturally in milk, fruit and vegetables. However, when it comes to performance, sugar may have some benefits. During runs lasting longer than 60–90 minutes, your performance may be limited by the depletion of glycogen in the liver and muscles. Sugar may help delay fatigue by providing a source of quick energy to the muscles. The optimal amount is 30–60g sugar per hour (see page 42). Research at Loughborough University2 has shown that runners ran a marathon nearly 4 minutes faster when they
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PROTEIN Protein is made up of building blocks called amino acids that are combined in many different ways to make hundreds of different proteins. Each protein has a specific role in metabolism and muscle building. They are used for repairing and rebuilding the muscle fibres that are damaged during exercise, as well as for the repair of all body cells, and for making enzymes, hormones and antibodies. Eight are called essential amino acids (EAA) as they cannot be made in the body and must be provided by the diet.
What are the best sources of protein? Foods that contain all eight essential amino acids in proportions closely matched to the body’s requirements are sometimes called ‘complete’ proteins. These include animal proteins, such as eggs, milk, meat, fish, seafood, chicken and turkey, as well as three plant protein sources: quinoa, soy and hemp seeds. Most plant-based protein sources (beans, lentils and peas; quinoa; soy products such as tofu and tempeh; nuts, seeds and wholegrains) are ‘incomplete’ (meaning they lack one or more essential amino acid), but that’s not a difficult hurdle to overcome. They can still provide you with all the essential amino acids if you combine more than one protein source. They don’t always need to be eaten at the same meal, just over the course of the day.
How much protein should I eat? If you’re a recreational runner, running at a low or moderate pace for less than 30 minutes fewer than three times per week, you’ll need around 0.75g per kg of body weight per day. That’s the same amount as the general population – your protein needs don’t increase appreciably. So, a 60kg runner would require approximately 60 x 0.75 = 45g a day. That’s equivalent to one small chicken breast, 250ml of milk and 25g of nuts. On the other hand, if you’re a serious runner, running at a moderate to fast pace for more than 30 minutes more than three times a week, you’ll need more protein. This extra protein helps to repair and rebuild muscle cells damaged during intense exercise. You’ll need between 1.2 and 2g per kg of body weight per day – that’s 72 to 120g protein for a 60kg female runner. It’s quite a wide range but it’s designed to take account of the needs of different activities. If you do mostly endurance running, then stick to the lower end of the range. If you do mostly sprinting or interval running or you also include intense strength training in your programme, then an intake at the upper end of the range would be more suitable. However, nowadays, sports nutritionists prefer to express protein recommendation in terms of grams per body weight per meal. The heavier you are, the more protein you’ll need at each meal. Ideally, you should consume 0.25g per kg of body weight at each meal, which equates to 15g for a 60kg 16
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runner, and 17.5g for a 70kg runner. In practice, somewhere between 15 and 25g of protein will cover the needs of most runners. Older runners over 65 years may need slightly more, around 0.4g per kg of body weight due to the reduced anabolic response that occurs as we get older. Thus, a 60kg older runner would need 24g and a 70kg runner, 28g protein per meal. This amount isn’t huge and is easily obtained from a normal diet. There’s rarely a need for runners to take protein supplements – only those who eat a limited range of foods would benefit. Examples of foods containing 20g protein are: hh 3 eggs hh 100g fish hh 100g cooked beans or lentils + 150g cooked quinoa hh 85g steak or pork hh 85g chicken or turkey hh 50g cheese hh 100g tofu + 250g noodles Examples of foods containing 10g protein: hh 125g strained Greek yogurt hh 50g nuts hh 300ml milk or hot chocolate hh 2 rice cakes + 25g peanut butter hh 25g cheese + 1 slice of wholemeal toast
When is the best time to eat protein? Try to divide your protein evenly between your meals and snacks rather than having most of your daily protein in one meal. Examples of high protein snacks include nuts, cheese, yogurt, milk-based drinks or my Cashew and Date Energy Bars (see page 187). Another advantage of including protein in all your meals and snacks is that it also promotes satiety, helping to reduce hunger and curb overeating. Ever noticed how you’re hungry soon after eating a slice of toast and jam (mostly carbohydrate) whereas cheese or eggs on toast (protein plus carbohydrate) can leave you satiated for much longer? Similarly, a pre-run meal of rice and fish (or lentils) is much more sustaining than a bowl of cornflakes.
Is too much protein harmful? Contrary to popular belief, eating more than the recommended amount of protein does not cause kidney damage or bone loss in otherwise healthy people. So, if you consume more than you need, it won’t be harmful. On the other hand, it won’t be beneficial to your health or performance either. Your body can only use a maximum of 0.25–0.4g protein per kg of body weight per meal for muscle building. So, if you consume more than this amount, the surplus protein is broken down by the body and used as an energy source.
Tofu Pad Thai (page 162) provides 16g of protein per serving
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Can vegetarian and vegan diets provide enough protein? Vegetarian and vegan diets are becoming increasingly popular among runners. Some people worry they cannot provide enough protein but there is no evidence that vegetarians or vegans lack protein. A study at Arizona State University3 found that vegetarian athletes had the same aerobic fitness and strength as those who ate meat â&#x20AC;&#x201C; in fact, the female vegetarians were fitter aerobically than the meat-eaters. The truth is you can easily obtain all the protein your body needs from many other foods, such as milk, yogurt, cheese, eggs, beans, lentils, tofu, grains, nuts and seeds. Just make sure that you include a portion in each meal or snack. Another concern about vegetarian and vegan diets is that plant protein is inferior or less readily absorbed and utilised by the body. However, provided you eat a variety of foods containing protein, any shortfall of amino acids in one food (e.g. methionine in lentils) is compensated by the higher amounts found in another (e.g. in grains). So, rice with lentils will provide more than enough methionine along with all the other essential amino acids. The key is to combine more than one plant protein source, ideally within each meal, although this isnâ&#x20AC;&#x2122;t essential. Other examples of suitable food combinations include Vibrant Vegetable and Tofu Stir-Fry (page 154) and Nut and Chickpea Burgers (page 146).
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FAT Fat provides fuel for the body. It can be stored as adipose tissue under the skin (subcutaneous fat) or in the abdomen around the internal organs (visceral fat). Small amounts may also be stored within the muscle cells for use during aerobic exercise but this represents a tiny depot compared to our total body fat. Fat also forms part of every membrane of every cell in our bodies, our brain tissue, nerve sheaths, bone marrow and the fat cushion that lines the eye socket. It is also needed to absorb and transport the fat-soluble vitamins A, D, E and K in the bloodstream, and is a source of the essential omega-3 and omega-6 polyunsaturated fatty acids that cannot be made in the body. It is also needed for making the hormones oestrogen and testosterone, and ensuring normal menstrual function in women.
How much fat should I eat? Unlike carbohydrate and protein, there are no official guidelines for fat for athletes. While the government recommends a maximum intake of 35 per cent of total daily calories for fat – equivalent to 70g a day if you consume 2000 kcal – there is considerable debate in the scientific community as to whether a high or low fat diet is better for health. Most nutritionists now advocate a Mediterranean-style diet, which contains moderate amounts of fat mostly from unsaturated sources such as olive oil, nuts and fish. This way of eating is regarded as one of the healthiest in the world and has been shown to have a remarkable variety of health benefits, including a lower risk of heart disease, hypertension and cancer. One thing is clear is that when it comes to reducing your health risk, the type of fat you eat is more important than the amount. A high intake of saturated fat or trans fat is associated with a high heart disease risk and we should try to replace some of the saturated fat in our diet with unsaturated fat to cut the risk.
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Is saturated fat good or bad for you? Saturated fats are solid at room temperature and found mostly in meat, butter, lard, milk, cheese, coconut oil and palm oil and products made with these fats. It’s not possible to say whether saturated fat is good or bad for health because there are different types of saturated fats, which have different effects on the body. Some types (such as those found in meat) increase blood cholesterol while others (such as those found in dairy products) do not have this effect, and are associated with a lower overall heart disease risk. To keep your risk of heart disease as low as possible, the British Heart Foundation advise replacing foods high in saturated fat with foods rich in unsaturated fats, such as olive oil, rapeseed oil, avocados, oily fish, nuts, seeds and nut butter. These unsaturated fats are thought to be protective as they raise ‘good’ high-density lipoprotein (HDL) cholesterol and lower ‘bad’ low-density lipoprotein (LDL) levels. They also improve the ratio of total cholesterol to HDL cholesterol, lowering the risk of heart disease and stroke. Here are a few ways of exchanging saturated fat for unsaturated fat: hh Swap at least one meat dish a week for oily fish, such as salmon, mackerel or sardines. hh Use light olive or rapeseed oil for frying and roasting, and extra virgin olive oil for dressings. hh Include avocado, nuts and seeds in salads. hh Fuel your runs with snacks such as Cocoa Energy Bars (page 186), Cocoa Oat Bites (page 198) and Cherry and Almond Flapjacks (page 196). hh Add a handful of nuts at the end of cooking to stir-fries, curries, dahl and stews. hh Spread nut butter or olive spread on your bread or toast instead of butter.
HOW TO EAT LIKE A RUNNER
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Can omega-3 fats help my running? Omega-3 fats, found in oily fish, nuts (particularly walnuts), seeds (particularly flax, pumpkin and chia seeds), rapeseed oil and dark green leafy vegetables, have numerous health and performance benefits. A diet rich in omega-3s is beneficial for runners because omega-3s improve blood vessel function and oxygen delivery to muscles, which may lead to increased aerobic capacity and endurance. They also play a role in reducing inflammation so may help reduce post-run soreness, promote recovery after running and reduce joint stiffness. Omega-3s are also necessary for the proper functioning of the brain, the immune system, and for regulating hormones and blood flow. They also help protect against heart disease and stroke and may also help improve brain function, prevent Alzheimer’s disease and treat depression. There isn’t an official recommended intake for omega-3s but the UK government advises a minimum of 450–900mg omega-3s (eicosapentaenoic acid [EPA] and docosahexaenoic acid [DHA]) per day, and advises people to eat at least two portions of fish a week, one of which should be oily fish. The following each supply 900mg omega-3s:
As well as getting plenty of omega-3s in your diet, ensure you don’t eat too many omega-6s (linoleic acid) found in sunflower, corn and other vegetable oils as they reduce the uptake of omega-3s by the body. What this means in practice is you should aim to use mostly olive and rapeseed oil, rather than other plant oils.
Should I take omega-3 supplements? Consider taking omega-3 supplements if you don’t get food sources of omega-3s regularly. Opt for supplements made from fish oil or, if you are vegetarian, algae oil – these are more potent options than those made from flaxseed oil. A US study showed that women who took omega-3 supplements for seven days had less muscle soreness and stiffness after high-intensity exercise compared with those taking a placebo.
hh 32g mackerel hh 45g (half a small tin) tuna in oil (0.45g) + 1 small (120g) chicken leg portion (0.45g) hh 2½ tbsp ground flaxseeds hh 1¼ tbsp chia seeds hh 4 tbsp pumpkin seeds hh 40g walnuts hh 3 tbsp rapeseed oil hh 6 omega-3 eggs (from hens fed an omega-3 enriched diet)
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THE RUNNER’S COOKBOOK
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